How do I stop the afternoon slump?

For many people the slump eases with a few small changes: a lunch with some protein and fibre, a drink of water, a short walk in daylight and a steadier sleep routine. A dip in the early afternoon is a normal part of the body's daily rhythm, so you may not lose it entirely. If you are exhausted all day, every day, it is worth seeing your GP rather than just trying to push through.

Why the slump happens

Our bodies have a natural dip in alertness in the early to mid afternoon, whether or not we have eaten. A heavy or very sugary lunch, a poor night's sleep, too little water, long spells sitting still and a stressful morning can all make it feel bigger. Usually it is a mix of several things rather than one culprit, which is why small changes across the day often work better than one big one.

Things many people find help

• Build a steadier lunch. Include some protein (eggs, fish, beans, chicken, tofu), plenty of vegetables and a slow-release carbohydrate such as wholegrain bread, brown rice or oats.
• Go easy on sugary snacks. A quick sugar hit can feel like a lift and then leave you flatter. Fruit with nuts or yoghurt is a gentler choice.
• Drink enough. Even mild dehydration can leave you feeling dull and headachy, so keep a glass or bottle near you.
• Watch the caffeine clock. Coffee and tea late in the day can interfere with that night's sleep, which makes the next slump worse.
• Move and get outside. Ten minutes of walking in daylight can wake you up more than another cup of coffee.
• Protect your sleep. Regular bed and wake times often make the biggest difference of all.

What a nutrition practitioner does

At a first appointment you usually talk through your typical day: what you eat and drink, when, how you sleep, your work, your stress and your energy at different times. Many practitioners ask you to keep a short food and energy diary. You then agree a few realistic changes to try rather than a strict plan, and review how it went at the next session. They work with your preferences, budget and any dietary needs.

How many sessions will I need?

Many people have around two to four sessions, a few weeks apart, so there is time to try changes and see how you feel. Some are happy after one session and a written plan. It is fair to ask at the start how many appointments your practitioner would expect.

Roughly what does it cost?

A private session with a nutrition practitioner in the UK commonly costs from £50, and often more in big cities. First appointments are often longer and priced higher. Some practitioners offer a free introductory call. Check the length of the session, whether a written plan is included and the cancellation terms before you book.

A note on job titles

The title dietitian is protected by law in the UK, and dietitians must be registered with the HCPC. The word nutritionist is not protected in the same way, so ask about a practitioner's training and which professional body they belong to. If you have a medical condition such as diabetes, coeliac disease or a food allergy, ask your GP about a referral to a dietitian. A good practitioner will tell you if another route is better first.

When to check with your GP first

Please see your GP if you feel very tired most days for weeks, if tiredness comes with weight changes, feeling very thirsty, dizziness, low mood, heavy periods or breathlessness, or if you snore loudly and wake unrefreshed. Tiredness can have causes that food changes will not touch, such as low iron, thyroid problems or sleep apnoea. Please do not stop or change any medicine or diet your doctor has advised without talking to them first.

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